TMC Performance, Kevin Coach, Owner-Operator
A general health program for adults with gym only accessFeatures
1 sessions per week
Must use App app to view and log training
Program Training
A1
Dead Bug
3 x 10
A2
Palloff Press w/Rotation
3 x 6
A3
Bird Dog
3 x 10
A4
SB Straight Leg Bridge With SL Lift
3 x 20
B1
DB Good Morning
3 x 15
B2
Push-Up
3 x 15
C1
Romanian Deadlift
4 x 8
C2
DBl Bench Press
4 x 8
D
HICT Spin Bike
1 x 20:00
A1
Ankle Dorsi-Planter Flexion Combo
2 x 8
A2
Isometric Squat
2 x MAX @ 35.27 kg
A3
Rotational Squat (Hip Mobility - Hamstring Dominant)
2 x 6
A4
Bench-Dowel Thoracic Spine Mobilization
2 x 8
A5
YTW
2 x 6
A6
Static Hip 90/90 w/Thoracic rotation
2 x 6
B1
Assault Bike
6 x 6 @ 10
B2
Rest
6 x 24
C1
HICT Spin Bike
C2
Russian KB Swing
C3
Hill Walk on Treadmill
C4
DB Thrusters
C5
Wall Balls
C6
Stairs
C7
Pillar to Plank Press Up
C8
No Hands Get Up
A
Blood Flow Restoration Circuit 1
B1
Russian KB Swing
1 x 15
B2
1-Arm KB Row
1 x 5
B3
Goblet Squat
1 x 10
C1
Assault Bike
5 x 3:00 @ 280
C2
Rest
A1
McGill Curl Ups
2 x 10
A2
Captain Morgan Side Plank Updated video
2 x 3 @ 5
A3
Plank
2 x 1:00
A4
Single Leg Glute Bridge
2 x 8
B1
Tempo Goblet Squat
3 x 8
B2
Inverted Row
3 x 12
C1
Barbell Split Squat
4 x 8
C2
Tempo One Arm Rows
4 x 8
D1
Assault Bike
6 x 0:15 @ 0:45
D2
Rest
1 x 2:00
D3
Assault Bike
6 x 0:15 @ 0:45
D4
Rest
1 x 2:00
A1
Ankle Dorsi-Planter Flexion Combo
2 x 8
A2
Isometric Squat
2 x MAX @ 35.27 kg
A3
Rotational Squat (Hip Mobility - Hamstring Dominant)
2 x 6
A4
Bench-Dowel Thoracic Spine Mobilization
2 x 8
A5
YTW
2 x 6
A6
Static Hip 90/90 w/Thoracic rotation
2 x 6
B1
Assault Bike
6 x 6 @ 10
B2
Rest
6 x 24
C1
HICT Spin Bike
C2
Russian KB Swing
C3
Hill Walk on Treadmill
C4
DB Thrusters
C5
Wall Balls
C6
Stairs
C7
Pillar to Plank Press Up
C8
No Hands Get Up
